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Leg cramp
Sept 19, 2016 15:46:44 GMT
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Post by Rocket on Sept 19, 2016 15:46:44 GMT
I've started to suffer from these when doing long distance, high intensity rides. I never used to and I haven't really changed anything regarding nutrition or hydration. When it happens I am unable to get out of the saddle without both legs going into spasm so have to tough it out seated up difficult climbs.
Does anybody else doing long distance, high intensity rides suffer? Have you found a solution (no not water)?
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Post by william39 on Sept 19, 2016 17:24:28 GMT
Compact crank with 11-32 cassette helps. Until recently 100% of all my rides were done in the saddle. I now get out of the saddle a bit for short bursts but can feel it in the legs afterwards.
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Leg cramp
Sept 19, 2016 17:32:13 GMT
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Post by Rocket on Sept 19, 2016 17:32:13 GMT
Thanks Philip but lower gears would just make me slower which is no good when you are trying to hold your place in a bunch. I got this problem a few weeks ago on a pancake flat 100 mile ride when I never dropped out of the 53 ring. I can't even stand up for a comfort break let alone for a hill when it happens. I want to solve the cramp not try to prevent it or work around it.
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Post by william39 on Sept 19, 2016 18:40:33 GMT
lower gears would just make me slower Not if you increase the cadence.
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Leg cramp
Sept 19, 2016 19:05:53 GMT
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Post by Rocket on Sept 19, 2016 19:05:53 GMT
Not possible as already at the top end of my working range and high cadence for long durations is the cause of the sandpapering down below.
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Post by r0b1et on Sept 19, 2016 21:55:36 GMT
Does anybody else doing long distance, high intensity rides suffer? Yes, during TTs (particularly 25s) quite regularly. Other than hurting myself like crazy fighting through it, No. I'm listening too.
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Leg cramp
Sept 20, 2016 7:23:12 GMT
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Post by chas on Sept 20, 2016 7:23:12 GMT
My distance and intensity may not be in the same league as yours but I have suffered from cramps at times. My 'solution' is a proper rehydration drink rather than just water and for longer rides one with carbohydrates as well. Once it happens I just have to slow until it eases then build up again but a proper drink really seems to help (even if it's only a placebo)
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Post by Radchenister on Sept 20, 2016 7:56:44 GMT
Nothing specific to add, just anecdotes / ramblings ...
Gave up searching for a specific answer, other than all the usual suggestions for good nutrition, hydration, form and freshness, rest etc.
The aiming not to burn your matches principle is about as good as it gets IMO, this works for me, as had none on the Dragon Ride and feared them the most out of anything that might stop me - was not intimidated by any of the climbs individually, but was seriously concerned about their accumulative affect and suspected I'd cramp at some point.
To counteract this, I rode within myself for nearly 10 very hilly hours - it was a hot day and it looked doubtful I'd get away without any, so I never rode overly aggressively all day, always aiming to pick the spinnier cadence. I ate and drank well at all the feed stations, plus was on form, with good rest and nutrition leading in - whereas I've induced them on less challenging routes previously, via overcooking it with harder climbing, blasting too much and long front of the pace line efforts.
I've been learning a few things re accumulated fatigue recently in the new club, stuff we know already but it needs reinforcing occasionally, mainly learnt these subtleties via riding with some strong club members regularly (I've never really ridden regularly with the same folk, except for my ex Team GB mate, who is too much of a beast to make meaningful comparisons with): we've got a few who've peaked over summer, while I've dropped form, after chilling out once I'd completed the major events I trained for properly over winter.
Aiming to try and shirk the front a bit is not Rule #5 but it is a wise move, as people will happily sit behind for the majority of the time. This is fine when they're newbs, or a bit unfit, as they need the tow, but as time goes on, they get into form but don't pay their dues, either out of habit perhaps, or just being a bit cunning, they will still hide behind you even though they're flying ... then hey presto, they're fresh for the last few miles, when you start feeling ragged.
This gets highlighted when you can contrast different characters, we've got a couple of ex Cat 1s; one is an outgoing comical bloke, relaxed and easy going, he will share the turns more than most; another is a bit more insular and will avoid them far more, but will also start pushing for home at the end of 4 or 5 hr rides, either acting as if still racing, or just following old habits maybe - could just be a competitive dad type.
What with the Dragon Ride, injuries and lack of form of late, I've been taught that I must have been riding somewhat inefficiently in all sorts of subtle ways up to date - I probably surge far too much and definitely contribute too much to pulling along the group, I get carried away whizzing about having fun also when things get scenic, hitting hills harder than necessary is likely a big no no for me also, chasing the natural hill climbers is a trap I fall into - I let them go a bit more now, as dropping 30 seconds on a hill is easily regained on flats, or when going back down, whereas sticking to them like glue goes way too deep and comes back to haunt later.
Saving energy hiding in the bunch a bit more is a new aim of mine, I saw a coaching thing on 'reverse half wheeling' yesterday, will try doing that more.
All these little things add up to affect the risk of cramps IMO.
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Leg cramp
Sept 20, 2016 9:57:48 GMT
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Post by Radchenister on Sept 20, 2016 9:57:48 GMT
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Post by r0b1et on Sept 22, 2016 19:42:37 GMT
Not sure much of that applies to my time trials (can't exactly hide from the wind, and if I ease back, I'm losing). I suspect Rocket suffers a lot alone too. Perhaps (having read the interesting article Radchenister posted) training the spindles is what's needed... yoga etc. I did quite a bit over winter and my cramp was definitely less problematic in the spring. Maybe yoga is the answer.
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